- A dietitian’s high-fiber, cholesterol-friendly snack pick is Great Value Natural Whole Almonds.
- Almonds are packed with plant sterols, vitamin E and magnesium for heart health.
- When choosing a cholesterol-friendly snack, go for fiber, healthy fats and no added sugar.
When it comes to finding affordable and healthy snack options, Walmart certainly lives up to its slogan, “Save Money. Live Better.” As you stroll through the aisles of this retail giant, you’ll find a diverse assortment of nourishing nibbles that cater to your heart health. About 25 million adults in the United States have high cholesterol, and selecting snacks rich in fiber can make a significant difference in lowering their lipids. However, Walmart’s shelves are stocked with one particular snack that stands out from the rest.
While Walmart offers a wide selection of cholesterol-friendly snacks, our top choice is their Great Value Natural Whole Almonds. Each 1-ounce serving contains 4 grams of dietary fiber, just 1 gram of saturated fat and 0 grams of added sugar, along with heart-healthy monounsaturated fats.
Why Great Value Natural Whole Almonds Are a Cholesterol-Lowering Snack
Walmart. Getty Images. EatingWell design.
These nutrient-rich nuts fulfill and surpass all the requirements for a cholesterol-lowering snack. But that’s not all. There are even more reasons to make Walmart’s almonds a regular part of your snack rotation. Here is why they are such a stellar choice for your heart.
They Are Packed with Plant Sterols
If there is one cholesterol-lowering champion that doesn’t get the spotlight it so rightfully deserves, it is plant sterols (also called phytosterols). Almonds contain a type of plant sterol called beta-sitosterol, which looks similar to the cholesterol found in the human body. Due to their similar structures, beta-sitosterol competes with dietary cholesterol for absorption in the intestines. This competition is believed to reduce the amount of cholesterol that enters the bloodstream, ultimately lowering LDL cholesterol levels.
They Are Loaded with Vitamin E
One often-overlooked factor in cholesterol management is consuming enough antioxidants like vitamin E. This is important because LDL cholesterol is highly susceptible to oxidation, which increases the likelihood of cholesterol sticking to artery walls and causing blood clots. As the name implies, antioxidants help protect LDL cholesterol from oxidative damage, reducing the risk of atherosclerosis and cardiovascular disease. Conveniently, almonds are an excellent source of vitamin E, typically containing 45% of the Daily Value per ounce.
They’re Filled with Magnesium
Almonds are also rich in magnesium, a vital mineral that plays a significant role in heart health. Notably, magnesium helps to relax the muscles in blood vessel walls, which helps to reduce blood pressure and improve blood flow throughout the body. Adequate magnesium intake is also linked to lower levels of inflammation, which is associated with the onset and progression of chronic diseases like cardiovascular disease. Therefore, almonds are the perfect grab-and-go snack to keep your heart and arteries in tip-top shape.
How to Pick a Cholesterol-Friendly Snack
Focus on Fiber
As you scan the snack section for a cholesterol-busting bite, reach for items that boast at least 3 grams of dietary fiber per serving. Soluble fiber, in particular, reduces LDL (“bad”) cholesterol by forming a gel-like substance in the intestines that captures and eliminates excess cholesterol through bowel movements. Additionally, fiber supports lower cholesterol levels by nourishing the beneficial bacteria in the gut. These bacteria ferment fiber to produce valuable compounds called short-chain fatty acids. These fatty acids enhance gut health and play a pivotal role in reducing cholesterol production in the liver and improving overall cardiovascular health.
Limit Saturated and Trans Fats
To keep your cholesterol levels in check, it is recommended to limit saturated fat intake to no more than 6% of your daily calories. For a typical 2,000-calorie diet, this translates to around 11 to 13 grams of saturated fat spread across all meals and snacks. Ideally, you want to choose snacks that contain no more than 2 grams of saturated fat per serving. To achieve this goal, limit foods high in saturated fat, such as processed and fatty cuts of meat, butter, cream and tropical plant oils like coconut oil and palm oil.
Along with being mindful of saturated fat intake, it’s important to keep trans-fat consumption to a minimum. While small traces of trans fats are found naturally in milk and meat products, harmful artificial trans fats are made when hydrogen is added to liquid vegetable oils to make them solid at room temperature. Fortunately, the use of artificial trans fats was banned in 2015. However, some baked and fried foods still contain small amounts of these cholesterol-raising fats. If you’re watching your cholesterol, skipping foods with “partially hydrogenated fats” in the ingredient list may be helpful.
Look for Healthy Fats
Fat often gets a bad rap when it comes to heart health, but the truth is not all fats are created equal. In fact, swapping a portion of saturated and trans fats for unsaturated fats can help lower bad cholesterol levels. There are two types of heart-healthy unsaturated fats: monounsaturated and polyunsaturated. Although these aren’t always identified on the label, monounsaturated fats are found in nuts, seeds, avocados and olive oil. Polyunsaturated fats, with the most prominent being omega-3 fatty acids, are found in fatty fish, walnuts, flaxseed, chia seeds and soybeans. Before snagging a snack off the shelves, look for these foods in the ingredients list.
Look for Options Low in Added Sugar
While foods like fruit that contain naturally occurring sugar are beneficial for heart health, limiting the added sugar found in processed foods and beverages is critical. Research shows that a diet high in refined carbohydrates, including added sugars, is linked to a higher risk of cardiovascular disease and high triglyceride levels (a component of total cholesterol). Therefore, individuals should cap their added sugar intake at 25 to 36 grams (6 to 9 teaspoons) of added sugar per day. As intriguing as it is to replace refined white sugar with honey, maple syrup or coconut sugar, keep in mind that these are still forms of added sugar. Regardless of the type of sweetener used, it’s best to grab snacks that contain 3 grams of added sugar or less per serving.
Our Expert Take
If you’ve been on the hunt for a shelf-stable, cholesterol-lowering snack, look no further than Walmart’s Great Value Natural Whole Almonds. Not only is this satisfying snack high in fiber, but it also boasts heart-healthy unsaturated fats, plant sterols, vitamin E and magnesium. Next time you plan a trip to this massive superstore, add these nutrient-packed almonds to your shopping list—they’re a delicious and nutritious choice for a healthier heart.
